Friday, November 25, 2016

Full Body Friday - Get That Body!

Hmm, Full Body Friday... I like the sound of that! I think it might stick :)

This is a great workout for just about everyone, but particularly if you're intermediate/advanced and are looking for something a little difference. Add weights to make it as hard as you can safely go. If you're a beginner, do your best, you'll be surprised what you can do!

Full Body Friday - Get That Body!

Breakdown:
Warm Up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 Rounds, 5 exercises, 10 seconds rest, 50 seconds work
1. Alternating Side to Side Lunges with Alternating Front and Side Raises
2. C-sit or In and Out Abs
3. Alternating Reverse Lunge with Shoulder Press
4. Plank Jack
5. Reverse Abs with a Twist

Beginners, do this video once, intermediates can do this twice, Advanced/athletes can do this 3 times. Break for 2-5 minutes in between each video to ensure you stay hydrated.

Add some cardio (15-30 minutes) 3-5 times per week to really see results!

Cool Down: https://www.youtube.com/watch?v=EpFUi5ckE7M

So...What did you think? Ready for more? I'll see you tomorrow!

Meg

Thursday, November 24, 2016

Lower Body 10 - Just Add Weight!

This is a great workout - better if perhaps you don't trip over your dog and feel like an idiot in front of the Internet universe, but there you have it. She-Ra barks a little bit in the beginning, and I apologize for that. I'm working with a trainer now to stop that. She's cute, and she knows how to guilt you with her big eyes, that's my only excuse for letting her get away with it for this long ;)


"You are going to give me treats and belly rubs and let me pee inside..."

ANYWAY. This is a great lower body workout that you can do anywhere and only needs a bit of extra weight to make it SUPER challenging. I give you modifications in case you can't do everything, or if you can, I tell you how to make it harder. Push yourself! This will hit every aspect of your lower body, as well as your abs. You'll love how your butt looks if you do this a couple of times per week!


Lower Body 10 - Just Add Weight!

Here's your breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 1 Round, 10 seconds rest, 50 seconds work
1. Jumping Jacks (or whatever alternative you can do)
2. Regular Squats with weight (or chair sits, or alternating Step Ups on a stair if you have bad knees)
3. Glute Bridges with weight
4. Sit Ups (or crunches)
5. Modified Burpees (or Burpees, whatever you can do)
6. Skipping with High Knees (or marching on the spot if you can't bounce)
7. Wide Squat with weight
8. Stationary Lunge, Left (or Single Leg Step Ups on a stair, or single leg chair sits)
9. Stationary Lunge, Right (or Single Leg Step Ups on a stair, or single leg chair sits)
10. Bicycle Abs (or Side to Side Abs in a chair, or Alternating Knee Touch Crunches)
11. Skaters (or Side to Side Stepping)
12. Donkey Kick, Left (you can do this standing if you can't get down to the ground)
13. Donkey Kick, Right (you can do this standing if you can't get down to the ground)
14. Hydrants, Left (you can do this standing if you can't get down to the ground)
15. Hydrants, Right (you can do this standing if you can't get down to the ground)
16. Reverse Ab Leg Lifts (or single leg lifts in a chair if you can't lie down)


Beginners, do this video once, intermediates can do this twice, Advanced/athletes can do this 3 times. Break for 2-5 minutes in between each video to ensure you stay hydrated.

Add some cardio (15-30 minutes) 3-5 times per week to really see results!


Hope you liked it! Did you do any modifications to make it easier or harder? What did you do?

See you tomorrow!
Meg

Wednesday, November 23, 2016

Upper Body 9 - Just a Travelling Band...

...Is all you need for this amazing workout that will tone your arms, chest and back. A resistance band is one of the first things I tell people to get - they are inexpensive, easy to find, and adjustable to almost every resistance level imaginable. They are really portable - pack them in a suitcase for travel, a briefcase for a quick session at work on your lunch break, or the basement to watch your kids at play. Resistance bands are also QUIET. For those of you in apartments, row housing, or just have light sleepers in your home, it is easy to do a great workout and make no noise with the equipment. No more clanging dumbbells! I have a variety of these in different resistance levels for different purposes and they are great. You can get these bad boys just about everywhere: Wal-Mart, Amazon, heck, I've seen them in grocery stores! BUT! Make sure you always check them for nicks or tears or wear before you use them! You don't want one of these snapping on you, it hurts! Alright! Enough about the bands, here's the workout:

Upper Body 10 - Just a Travelling Band

Here's the breakdown:



Workout: 3 Rounds, 7 exercises, 10 seconds rest, 50 seconds work
1. Side Raise, Left
2. Side Raise, Right
3. Lunge Press, Left
4. Lunge Press, Right
5. Biceps Curl (both at once)
6. Triceps Extension, Left
7. Triceps Extension, Right

Beginners, do this video once, intermediates can do this twice, Advanced/athletes can do this 3 times. Break for 2-5 minutes in between each video to ensure you stay hydrated.

Add some cardio (15-30 minutes) 3-5 times per week to really see results!


How did you like it? Do you like adding variety into your workouts?

See you tomorrow!
Meg

Tuesday, November 22, 2016

Full Body 9 - Let's SMASH This together!

Oh you guys, it was a loonnnnngggg weekend up here in the Great White North. It took over 4 hours of forever to get groceries and run errands on Friday (when you're in the country, you do a once-per-week trip to get everything and hope you got everything on your list, otherwise it just isn't worth going on a 30-minute drive each way for a bottle of protein powder or package of tofu), our cars serviced on Saturday to get ready for the snowstorm on Sunday (thank you again to my Daddoo the amazing mechanic and all-around good guy), Puppy obedience on Sunday morning, my dad's birthday on Sunday afternoon (driving through the snow storm), then a total white out snow day yesterday, complete with lots of shovelling. I was exhausted and needed a break, so I did some stretching and chilled yesterday (aside from shovelling).

But this morning I woke up and knew that, although I would LOVE to stay in bed and do SFA, I HAD to work out. Why? Because an object in motion tends to stay in motion, and an object at rest tends to stay at rest and get a huge (or, well, bigger, anyway) ass, flabby muscles, and not fit into her their pants! So I pushed myself. Even though I was tired and my back was sore, I filmed 2 videos today and worked out for me. 

This is what consistency and dedication to yourself is all about. 

Motivation can only get you so far (sorry "Pinterest Fitspo" board devotees), and after that it is up to you to push yourself, every day. Motivation is great, don't get me wrong. If it gets you to start your journey, that is amazing, but after a few days, maybe weeks (or months if those pictures are REALLY good), you'll start to slack off if you aren't dedicated, disciplined and consistent. Even when you're tired, sore, sick, busy, stressed, etc., you NEED to push yourself to achieve your health and fitness goals. How to do that will depend on the circumstances, your goals, etc., but there is always a way.

As I posted on the Facebook page this morning (oh, you're not following on Facebook? You probably should ;) Follow here: HealthGirlCanada), there is ALWAYS a way to help you get to your goals. If you think you're stuck, you can find ways to work around your challenges.

Crunched on time? Here's a workout you can smash out in 20 minutes. If you're crunched for time, do half now, half later on tonight :)

You'll need some weights and a ball to do this one. Have fun!

Full Body 9 - Let's SMASH This Together!

Your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Here's the breakdown:
2 Rounds, 10 exercises, 10 seconds rest, 50 seconds work
1. Alternating Side Lunges with Alternating Front and Lateral Raises
2. Alternating Reverse Lunges with Twist
3. Squat with Alternating Front Kick
4. Hammer Curls to Shoulder Press
5. Alternating Chest Flyes to Skull Crushers
6. Alternating Chest Press to Reverse Ab Leg Raises
7. Back Extension to Reverse Flyes
8. Clean and Presses
9. Alternating Single Leg Deadlift with Bent Row
10. Toe Touch Abs

Beginners, do this once, intermediates can do this twice, advanced/athletes can do this 3 times, perhaps with cardio. Give yourself 2-5 minutes after each video to grab some water.

Your cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

How did you like it? Was it challenging enough? Let me know :)

See you tomorrow!
Meg
Health Girl

Friday, November 18, 2016

Full Body 30 30 Split - Get Ready to SWEAT!

This.... this is just... Awesome. I was super-duper sweaty by the time I finished this, and really out of breath, so that is a very, very good sign. You want to make serious changes? You want to challenge yourself? You want to see how strong you really are? Do this workout. Trust me, it's awesome :)

Grab some weights and maybe a barbell for this one.

30-30 Full Body HIIT 3

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 3 rounds, 30 seconds cardio, 30 seconds resistance
1. Skipping - Alternating Reverse Lunge with Kick Front
2. Mountain Climbers - Clean and Press
3. Jumping Jacks - Ab In and Outs
4. High Knees - Glute Bridge March
5. Skaters - Push Up with Alternating Row

Beginners, do this once, intermediates, do this twice, advanced/athletes, do this 3-4 times or add this once on the end of a workout. Give yourself a 2-5 minute break in between each video and stay hydrated.


Well? How was it? Let me know!

See you tomorrow,
Meg

Thursday, November 17, 2016

All Abs 5 - Break it Down!

Here's what this ab workout is gonna do - it's going to make you stronger, it's going to make you proud, it's going to take you 12 minutes, and it's going to ROCK YOUR WORLD! Best of all: it doesn't need ANY equipment. Just your body. Well, I guess your body is a piece of equipment, but other than that, nothing! Enjoy!


All Abs 5 - Break it Down!

Here's your breakdown: 

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 1 round, 10 seconds rest, 50 seconds work
1. Froggy Abs
2. Straight Leg Ab Scissors
3. Curl Ups
4. Plank

Beginners, do this once, intermediates, do this twice, advanced/athletes, do this 1-2 times on the end of a workout. Give yourself a 2-5 minute break in between each video to stay hydrated.


Well? How was it? Let me know!

See you tomorrow,
Meg

Wednesday, November 16, 2016

Lower Body 9 - Let Me See That Booty Bounce!

Let me just start off by saying I LOVE this workout! I did this workout again after filming (three times, actually), and my butt was SO SORE the next day. This will definitely get you results, and you only need some weights and a ball!

Lower Body 9 - Booty Bounce

Here's your breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 1 round, 10 seconds rest, 50 seconds work
1. Skaters
2. Single-Leg Glute Bridge, Left
3. Single-Leg Glute Bridge, Right
4. Sumo Stomps
5. Regular Squats
6. Glute Kickbacks, Left
7. Glute Kickbacks, Right
8. Ball Leg Raises (can do this on a floor with bent knees if you don't have a ball)
9. Inner Thigh Ball Squeezes (can do inner leg lifts if you don't have a ball)
10. Skipping (or high knees)
11. Hydrant, Left
12. Hydrant, Right
13. Reverse Abs
14. Sit Ups (or crunches)
15. Bicycle Abs

Beginners, do this once, intermediates, do this twice, advanced/athletes, do this 3-4 times. Give yourself a 2-5 minute break in between each video to stay hydrated.


Well? How was it? Let me know!

See you tomorrow,
Meg

Tuesday, November 15, 2016

Upper Body 9 - Hit That!

We're gonna hit that upper body with this fantastic workout - it doesn't repeat for the entire 15 minutes! Grab a bunch of different weights and let's go!

Upper Body 9 - Hit That!

Here's the breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Workout: 1 round, 10 seconds rest, 50 seconds work
1. Mountain Climbers
2. Shoulder/Military Press
3. Shoulder Shrugs
4. Lateral Raises
5. Front Raises
6. Diamond Pushup
7. Overhead Triceps Extensions
8. Plank Jacks
9. Reverse Abs (Lying Leg Lifts)
10. Alternating Toe Touch Abs
11. Crunches
12. Bicep Combo (Regular Curl, Hammer Curl, Cross Body Curl)
13. Bent Rows
14. Bent Flyes
15. Around the World

Beginners, do this once, intermediates get to do this twice, and my advanced/athletes do this 3-4 times. Add 15-30 minutes of cardio 3-5 days a week as needed. Have fun!

Cool Down: https://www.youtube.com/watch?v=EpFUi5ckE7M

Let me know what you thought of this workout!

See you tomorrow :)
Meg

Monday, November 14, 2016

Full Body 8 - Pull Up a Chair (and WORK!)

A fabulous Monday to you all, welcome back after the weekend! I hope you had fun and are rested and ready to work, because this is going to be a FANTASTIC week of fun workouts for you!! Today you'll need a sturdy chair (underline STURDY), some weights and maybe some ankle weights to complete this workout. Have fun ;)

Full Body 8 - Pull Up A Chair!

Here's your workout breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm

Workout: 6 exercises, 3 rounds, 10 seconds rest, 50 seconds work
1. Chair Squat with Pressout 
2. Pushup on chair
3. Leg Rear Kicks, Left
4. Leg Rear Kicks, Right
5. Tricep Dips
6. Plank with Knee Out and In, Alternating

Beginners, do this once, intermediates do this twice, advanced/athletes do this 3-4 times. Make sure you do your cool down, below!

Cool down: https://www.youtube.com/watch?v=EpFUi

What did you think?

See you tomorrow!
Meg
HealthGirl

Thursday, November 10, 2016

All Abs 4 - Shake Shake Shake!

This was a tough one to film, I'm not going to lie... I don't film videos in order all the time and I filmed this as I was coming down with a really, really bad flu. I had a fever and felt really weak. By the end of it I was shaking! But I did it anyway - I got through it and you will too! You'll need a weight and maybe a bar if you want to really push yourself. Have fun!!

All abs 4 - Shake Shake Shake!
Here's your breakdown:
Warm up: https://www.youtube.com/watch?v=GQFwm

5 exercises, 3 rounds, 10 seconds rest, 50 seconds work.
1. Kayak Rows
2. Side Plank with Top Knee to Elbow, Left
3. Side Plank with Top Knee to Elbow, Right
4. Crab Lunge with Alternating Toe Touch
5. In and Outs

Beginners, do this once, intermediates twice, advanced/athletes do this 2-3 times through. Add some cardio if you really want to burn fat!

Cool down: https://www.youtube.com/watch?v=EpFUi

Let me know what you think, I'll see you back here on HealthGirl tomorrow!
Meg

Wednesday, November 9, 2016

Lower Body 8 - BLAST That BUTT!

Oooh, you're gonna love/hate me today! We're playing with bands and this is going to hit every aspect of your thighs, glutes, hips, it is really great and I hope you love it as much as I do. You'll need a circular resistance band to do these. I used an X-Heavy band and I found that it was pretty hard to do some of the exercises as it was so tight, so play around with different bands and see how you do. This is what Health Girl is all about! Enjoy!

Lower Body 8 - BLAST that Butt!

Here's your breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm...

Workout: 3 rounds, 5 exercises, 50 seconds work, 10 seconds rest
1. Squat with Side Kick, Left
2. Squat with Side Kick, Right
3. Donkey Kick Up, Left
4. Donkey Kick Up, Right
5. Glute Bridge with Butterfly In and Out

Beginners, do this once, intermediates do this twice, advanced/athletes do this three to four times. Add 15-30 minutes of cardio to really BLAST that butt!

Cool down: https://www.youtube.com/watch?v=EpFUi...

What did you think? Was your butt sore? Let me know!

See you tomorrow!
Meg

Tuesday, November 8, 2016

Upper Body 8 - Baby Got Back!

Hello once again and welcome back! You'll certainly have a fantastic back (and chest and arms!) when you're done this workout. You'll need some weights, a mat and a ball for this one. Have fun!

Upper Body 8 - Baby Got Back!

Here's your breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm...

Workout: 3 Rounds, 5 Movements, 10 seconds rest, 50 seconds work
1. Push up with alternating row - make it harder: increase weight, elevate feet. Make it easier: come to your knees, reduce weights. Bad back: Do this off of a kitchen counter or a wall.
2. Skull crushers (or over head triceps extensions or tricep kickbacks)
3. Around the World
4. Press Out (can be done sitting if this hurts your back)
5. Back Extensions (can also be done on the floor with your hands flat on the ground supporting you. DO NOT OVER EXTEND)

Beginners, do this once. Intermediates, do this twice. Advanced/athletes, do this 3-4 times.
Need extra fat burning? Do 15-30 minutes of cardio in addition to this workout, but give yourself adequate recovery time in between (30 minutes - 5 hours, depending).

Cool down: https://www.youtube.com/watch?v=EpFUi...

How did you like it?

See you tomorrow!
Meg

Monday, November 7, 2016

We're BA-ACK! Full Body 7 to Get Back on Track!

Oh man, you guys that was one nasty flu bug, let me tell you! I am SO glad it's (mostly) gone and I can get back to my routine. Today's workout is a great full body workout that uses a step, a pull up bar or weights to give you some extra resistance and get results that much faster. Check it out here:



Here's your workout breakdown:

Warm up: https://www.youtube.com/watch?v=GQFwm...

Workout: 8 exercises, 2 rounds, 10 seconds rest, 50 seconds work

1. Step up with rear leg pulse, Left
2. Step up with rear leg pulse, Right
3. Pull ups (palms facing you) or Rear Flyes if you don't have a bar
4. Left seated leg lift
5. Right seated leg lift
6. Bicycle abs
7. Chin Ups or Bent Rows if you don't have a bar
8. Reverse abs

Beginners, do this once, intermediates twice, athletes/advanced, three to four times through, then cool down.

Your cool down: https://www.youtube.com/watch?v=EpFUi...

Let me know what you think! 
See you tomorrow,
Meg